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To get Jessica Biel’s body, you have to to work out like her. Watch this video to find out what exercises she does to keep herself in perfect shape.

Transcript: When celebrities are asked how they stay in such great shape, nobody wants to hear that their busy schedule...

When celebrities are asked how they stay in such great shape, nobody wants to hear that their busy schedule just keeps them on-the-go or they just walk their dogs every day. If that were really their secret, a lot more people would have a body like Jessica Biel. It's true that hiking and walking her dogs play a role in Biel's active lifestyle, but the actress is no stranger to the gym. To maintain her perfectly toned body, Biel works out with trainer Jason Walsh three to five times a week. Walsh has said that they start every training session with walking lunges. Lunges target your quadriceps, but they also work all of the other muscles in your lower body like your butt, hamstrings and calves. When it comes to cardio training, Biel and Walsh hit the track for two 200-meter, 150-meter and 100-meter sprints. If you don't have access to a track or open area, you can do sprint intervals on the treadmill. Just alternate between running as fast as you can for 15 to 30 seconds and then hopping off the machine and resting for 15 to 30 seconds, and keep doing it for a total of 10 minutes. At the end of her training session, Biel works her core with hanging leg raises. Her trainer says this is one of the best moves for a flat stomach. One more tip to steal from Biel's workout is that it's super important to keep changing things up. Biel has been known to play volleyball on the weekends or take a random dance class. Breaking out of a routine not only challenges your body in new ways, but it keeps things fun so you won't dread going to the gym. To find out how more celebrities stay lean and fit, check out other videos in this series.

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Cooling down after a workout is as crucial as warming up beforehand. Watch this video to learn why cooling down after exercise is improtant.

Transcript: When you finish a great training session, it's tempting to skip the cool down and just be on your way....

When you finish a great training session, it's tempting to skip the cool down and just be on your way. But don't give in. Cooling down after your session is just as important as warming up prior to it. During cool down, your body has the opportunity to properly recover and return to its pre-workout state. Some of the more obvious benefits are that your heart rate and breathing return to normal, and you can avoid the feeling of dizziness, faintness or any needless pain. One less obvious benefit of cooling down is that it helps your body flush out toxins that build up in your muscles, tendons and ligaments during exercise. Cooling down also reduces the likelihood that you'll feel sore the next day, and it helps your muscles repair and grow. A good cool down usually consists of 5 to 10 minutes of foam rolling and stretching. Start thinking of it as part of your training session and not an extra obligation. You'll miss out on way too many benefits by skipping the cool down. For more ways to upgrade your workout, check out the others videos on this site.

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The perfect pushup device will help you reduce the strain on your joints so that you can get the most out of your exercise routine. Find out more in this video.

Transcript: How hard can pulling off a perfect push-up be, right? All it takes is putting your hands on the floor...

How hard can pulling off a perfect push-up be, right? All it takes is putting your hands on the floor beneath your shoulders and balancing on the balls of your feet before you lower your body and push yourself back up as fast as possible. Not that hard at all, right? Well, do enough push-ups and you're likely to start feeling pain in your wrists. It doesn't happen to everyone, but those who haven't quite perfected their form know exactly what I'm talking about. And so does Alden Mills, a former Navy SEAL who introduced America to the Perfect Push-up, a device that - as its name states - helps you pull off the perfect push-up while taking pressure off your wrists. When doing regular push-ups on the floor, most people tend to bend their wrists, placing a huge amount of body weight on their palms. The Perfect Push-up keeps your wrists straight as you perform the exercise, resulting in less stress on your joints. Unlike a lot of fitness products you see on TV, the Perfect Push-up really does deliver on its claims. But if you've already mastered your push-up form, it might not be the best product for you. Using a device like this might add some unnecessary awkwardness to the mix. Plus, you'd be paying $20 to do a body weight exercise that doesn't require equipment or cost a penny. But if you suffer from wrist problems or aren't always sure if your form is correct, the Perfect Push-up can help reduce discomfort after your workout. To learn more about other fitness products you've seen on TV, watch other videos in this series.

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Through simple exercises and controlled breathing, treating back pain can be very easy. Take a look at this video to find out what steps to take.

Transcript: When you spend a day moving boxes or flying across the country, severe back pain can often result. After...

When you spend a day moving boxes or flying across the country, severe back pain can often result. After a back injury, try these tips to ease your discomfort. Back pain can be frustrating. While lifestyle adjustments are the best way to avoid the likelihood of painful injury occurring, there are a number of treatments that will minimize back pain in the short-term. After a back injury, take modified bed rest for two days. Spend most of your time resting in a comfortable position, such as lying flat on your back with your legs raised or on your side in the fetal position. Remember, long periods of being chair-bound are frequently the culprit of back pain. While you recover, avoid sitting in chairs and, of course, lifting anything heavy! During the day, get up every few hours to walk around a little and arch your back, priming the body for its return to full activity. Seniors should substitute walking with riding a stationary bicycle. This may be more comfortable for older people, as it's low impact and presents little risk of falling. While resting, focus on your breath. Breathe in a slow, controlled rhythm. Believe it or not, mindful breathing can be one of the most effective pain relievers. Here's how you can control your breath: Start by inhaling deeply through your nose for three counts. Hold this position for three more counts, then exhale fully for three counts. Continue breathing this way for at least three minutes. Controlled breath shifts the mind's attention away from pain and the body's response to it. Many people who suffer from back pain also find that a heat and ice treatment works wonders. To try this therapy, begin by applying ice to a recent injury. You can get the maximum benefit from ice by applying it to painful areas two to three times a day for fifteen minutes at a time. Repeat this treatment over a twenty-four hour period. After a day of ice treatments, apply moist heat to an injury, either in the shower or with a heating pad, for up to thirty minutes at a time. After forty-eight hours, begin alternating heat and ice in sequence. Apply heat in the morning and before physical activity. Switch to ice in the evening and after exercise. Self-massage is a great way to ease the discomfort of a muscle strain. Massage works by spreading out the small sacs of water in your muscles which bunch up to cause pain. Try it by standing with your feet shoulder-width apart, resting your hands on your hips. Your fingertips will touch the psoas muscles in your abdomen while your thumbs rest on the paraspinal muscles. From this position, you can apply soothing pressure to all areas of pain. A combination of bed rest and the other tips in this video should ease discomfort within three days. For tips on preventing back pain, check out my book, Back RX: A 15-Minute-a-Day Yoga and Pilates Based Program to End Low Back Pain.Remember, if you experience severe back pain for more than seven days, please see a doctor immediately.

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Knowing how the hip works is an important part of understanding hip pain. Follow along with this video to learn more.

Transcript: The hip is our largest joint and it has a huge weight to bear: our entire body! In this video, the PGA...

The hip is our largest joint and it has a huge weight to bear: our entire body! In this video, the PGA tour doctor, Vijay Vad, discusses common injuries of the hip. Hips are amazing instruments, able to move in almost any direction while still supporting the full weight of the body! To accomplish this, the bones, cartilage, ligaments and muscles of the hip must all work in tandem. The hip is more than just the bones on the sides of the buttocks. It also includes the thighs, hamstring and groin. The hip is a ball-and-joint socket reinforced by a strong ring of cartilage called labrum. A supporting system of ligaments allows the hip a wide range of motion. A variety of injuries can befall the hip, but the most common are overuse injuries, also called strains. Strains can occur in any of the hip's muscles and range from a mild over-stretch to a torn muscle. Tennis players sometimes suffer from overuse injuries like hamstring strains, which often occur when they move from stillness to activity very quickly. Bruising on the backs of thighs or difficulty walking can result. Hip reflexor strains, another form of overuse injury, often occurs in martial artists or cyclists. A hip reflexor strain will usually result in pain near the crease where the thigh meets the pelvis. Bursitis is a type of hip injury that occurs when the hip's bursae, sacs of fluid which allow joints to glide seamlessly past one another, become inflamed. Hip bursitis can occur due to a single hard fall on the hip or an accumulation of minor stresses, like when runners repeatedly jump hurdles or jog uphill. The symptoms of bursitis depend on which bursae are inflamed. Most people who have hip bursitis experience intense pain, a limited range of motion, or aching in the thighs and buttocks. Occasionally, a hip injury will rip the ring of cartilage called labrum. Symptoms of labral tears can include locking of the joint, noisy clicks and pops, and pain in the groin or front of the hip. Even when tears don't have symptoms, they set the stage for later joint problems. More than one of the golf pros I've treated has suffered from uncomfortable labral tears. Usually, they arise when younger golfers twist too vigorously on their swings. The hip is an intricate joint, able to hold the weight of the body and support a full range of motion. Because of this, our hips are prone to injury.If you experience pain in your hip, groin, or thigh, see a doctor immediately.

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Learning how your knees work is an important part of understanding knee pain. Following along to find out more about your knees.

Transcript: Is knee pain holding you back? Here to discuss the various injuries that can hurt this complex joint...

Is knee pain holding you back? Here to discuss the various injuries that can hurt this complex joint is the PGA tour doctor, Vijay Vad. A knee injury can be extremely uncomfortable and may even prevent you from participating in your favorite activities. Let's look at some of the more common causes of acute knee pain. The knee contains four ligaments, large bands of tissue that connect the bones together. The two that are on the inside of your knee, the posterior cruciate ligament, or PCL, and the anterior cruciate ligament, ACL, are the most likely ligaments to tear and cause injury. A torn ACL usually results from sports that involve slowing down or pivoting rapidly, like skiing or basketball. People who play these sports may feel or hear the 'pop' characteristic of a torn ACL injury. After suffering this injury, it is unlikely that you'll be able to immediately put weight on the injured leg. A meniscus injury can also cause knee pain. The meniscus is a C-shaped piece of cartilage which helps the bones glide past each other. Meniscal tears can occur in a golfer when a flexed knee puts excessive torque on the meniscus, causing a tear. Several years ago, golf fans were shocked when Tiger Woods retooled his legendary swing. One reason why Tiger opted to make this change was because his powerful swing was damaging the meniscus in his left knee. Tendons are fibrous bands of tissue which connect muscles to bones. Tendinitis results when one of the knee's two tendons becomes inflamed. The discomfort of tendinitis usually isn't constant, but occurs during periods of activity. Tendon injuries often occur in people who ski. These injuries can also result from inflammatory diseases, like rheumatoid arthritis. Iliotibial band syndrome is a form of knee injury that occurs when the ligament that extends from the outside of the pelvic bone to the inside of the tibia leg bone becomes so tight that it rubs against the upper thigh bone, the femur. The sharp, burning pain that results from iliotibial band syndrome is commonly found in distance runners. Often, the pain doesn't begin until 10 or 15 minutes into a run. Another painful injury, a dislocated kneecap, occurs when the bone that covers the knee slips out of place, often to the outside of the knee. This injury is usually visible to the eye and is bound to cause pain and swelling in the affected area. Bursitis of the knee is another known cause of knee pain. It occurs when the bursae, small sacs of fluid which cushions the knee joints, become inflamed and painful. Sometimes called "housemaid's knee," this injury often occurs after long periods of kneeling. A variety of injuries can cause the serious burning, swelling and discomfort that is characteristic of knee pain. If left untreated, knee injuries may recur or become worse, so please see your doctor at the first sign of pain.

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By understanding shoulder pain you can learn to avoid debilitating injuries to this joint. Watch this video to learn all about it.

Transcript: The shoulder has the greatest range of motion of any joint in the entire body, so it's little wonder...

The shoulder has the greatest range of motion of any joint in the entire body, so it's little wonder than an injury here can be debilitating! So what causes shoulder pain? Shoulder pain, especially in athletes, is often the result of injuries to an area known as the rotator cuff. The rotator cuff is made up of the four tendons that hold the shoulder together, allowing for its large range of motion. A common rotator cuff aliment is tendinitis, a condition that occurs when the rotator cuff's tendons become overused.As I've often seen while working with PGA professionals, this happens quite frequently in golfers. Avid golfers are prone to tendinitis of the shoulder because they constantly put pressure on the humerus, the arm bone that connects the shoulder to the elbow. This extra force on the humerus can cause it to become slightly misaligned. When this occurs, the rotator cuff must work harder to keep the bone where it belongs, resulting in the inflammation characteristic of tendinitis. Another problem which can affect the shoulder's rotator cuff is a tear of the muscle tissue. Muscle tears are debilitating injuries that can occur due to a tendon overload, which could result from an intense weight lifting session or football game. The shoulder is a ball and socket joints, and a particularly jarring impact can cause the bulb-shaped head of the ball to pop out of its protective socket. This is called a shoulder dislocation. A dislocated shoulder joint can occur as the result of a severe fall in any sport. Elderly people are also prone to falling and suffering from this type of shoulder injury. A separated shoulder, usually occurs when the ligament that holds the clavicle to the acromion, or when the shoulder blade gets stretched. This type of injury can be almost as painful as a dislocated shoulder. As with most injuries, a separated shoulder has varying degrees of severity based on the degree of the injury. The discomfort that results can range from a mild throbbing to an intense burning. Another injury common to the shoulder area occurs in the Acromio-clavicular, or AC joint. The AC joint sits in between the outside end of the clavicle and the shoulder blade. A ligament connects these bones and holds the joint together. Biking and skiing falls that directly impact the upper arm are often the cause of the tearing and the subsequent pain that is characteristic of AC separation. A variety of injuries can cause intense pain in the large ball and socket joints of the shoulder. Shoulder injuries can often prevent you from participating in your favorite sports, or even in daily activities! If left untreated, shoulder injuries will often recur or become worse, so please see your doctor at the first sign of shoulder pain.

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Many professional athletes have turned to anabolic steroids to get fit fast. But relying on a steroid like creatine or even human growth hormones (HGH) can have serious health consequences that are anything but impressive.

Transcript: You may assume steroid abusers are stereotypica meatheads-but a new study shows that students on steroids...

You may assume steroid abusers are stereotypica meatheads-but a new study shows that students on steroids are actually amongst the most educated of drug users! Anabolic-androgenic steroids, or AAS, are manufactured compounds that resemble the body's natural hormone, testosterone. In its natural form, testosterone directs the body to produce or enhance male characteristics, like facial hair growth and increased muscle mass. Testosterone also regulates sexual function in both genders. Both male and female bodies make this hormone, although men produce larger amounts. When used legally, steroids are available to treat conditions related to deficiencies in the body's testosterone, such as delayed puberty. They can also be prescribed to treat body wasting in people with AIDS. But AAS are also available on the street, where they go by other names, like pumpers, gym candy, and Arnolds. Illegally, steroids are taken to encourage the body to create new muscle growth, as well as to prevent the breakdown of current muscle mass. Fewer than one percent of college students admit to having tried steroids without a prescription...but those who do use steroids are often body builders or non-athletes hoping to "look better." Unfortunately, abusing steroids can lead to a host of negative side effects. On the emotional side, the drugs can cause hostility, aggression, and impaired judgment. Physically, short-term abuse can lead to acne, premature hair loss, and-of course-increased muscle mass. And long term abuse leads to even more serious consequences, like damage to the reproductive organs, often manifesting as decreased testicle size in men, decreased breasts in women, and possible infertility in both sexes. Plus, steroid users have a significantly higher risk of developing high blood pressure, kidney cancer, and stroke-causing blood clots. There's obviously a reason that steroids are illegal without a doctor's prescription, so be like 99% of your peers and pass on them.

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30-minute workouts can work miracles for not only weight loss but also over all health. Watch thisto learn how.

Transcript: Thirty minutes isn't that long-it's less than a class or an episode of The Office. It's also all the...

Thirty minutes isn't that long-it's less than a class or an episode of The Office. It's also all the time you need to lose weight. If you're ready to change your body for the better, you can start with this simple step: commit to a daily thirty minute workout. When weight loss is your goal, spend your half hour engaging in aerobic exercise. Aerobic means "with oxygen," and refers to an exercise that can be maintained over a period of 20 minutes or more. While exercising aerobically, you should be able to carry on a brief conversation without gasping. Some of these aerobic exercises include brisk walking, jogging and cross-country skiing. Group exercise can also be aerobic, like spinning, kickboxing and step-classes. During aerobic exercises like these, the body takes glucose that it has created from food and uses it for energy. Once you use up your supply of glucose, your body uses its stored fat for the energy it needs instead. This is why daily aerobic activity leads to weight loss. Of course, this kind of exercise has a host of other benefits, like reducing your risk of heart disease and stroke, and even improving your mood. Commit to doing aerobic exercise daily, and you'll definitely start seeing results within three to four weeks.

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You might find it hard to believe but after the age of 20 exercise for strength becomes necessary, since the body is losing half a pound of muscle per year. Learn more in this video.

Transcript: Believe it or not, you can look as good at 40 as you do in your 20s....but you'll have to make some exercise...

Believe it or not, you can look as good at 40 as you do in your 20s....but you'll have to make some exercise adjustments. Once you turn twenty, you'll lose half a pound of muscle each year - unless you remain active! The best way to avoid this is to engage in half an hour of strength training several days a week. Strength training involves applying progressively heavier resistance to your muscles to strengthen and develop them. You're strength training when you increase the amount of sit-ups you do daily, or add to the weight you can bench press. Strength training is also an important component of effective weight loss routines. Here's why: you burn calories all the time, even while you're just sitting in class or watching TV. But muscle has a higher metabolic rate than fat, so the more muscle you have, the more calories you burn, even while at rest. If you're ready to start strength training, visit your college gym and experiment with different equipmen...like free weights, resistance bands, or physio balls. Most colleges offer at least one free personal training session to get you acquainted with the equipment and exercises. Stay dedicated and within four to six weeks, you'll see impressive results.

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Exercises to increase flexibility are a must since they could mean the difference between a toned body or a stiff injured one. Watch this video for information.

Transcript: One frequently overlooked aspect of your exercise routine - flexibility - is also one of the most important!...

One frequently overlooked aspect of your exercise routine - flexibility - is also one of the most important! Flexibility refers to the range of motion that you can attain around a joint or a group of joints. Increasing your flexibility may not sound exciting, it can provide some pretty amazing benefits - like keeping your body thin and toned and even making you a better lover. That's because flexible, slender muscles allow your body to move in unexpected ways - plus, they're less prone to injury, too. Muscles also burn calories more effectively than fat does, so you'll actually get slimmer even while sitting still! The best time to engage in flexibility, or stretching exercises, is right after a workout, when your muscles are already loose. When stretching, hold each movement for ten to twenty seconds, making sure not to bounce the muscle you're working on. And although you should feel a slight pull in the muscle you're working on, you should never stretch to the point of pain! Another way to build flexibility is with a yoga or pilates class. Both of these exercises are designed to increase your range of motion, and can also promote feelings of serenity. If you start adding flexibility routines to your workout now, you'll see a a difference in just several weeks!

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If you're in a fraternity, or you just happen to find yourself visiting a certain frat every weekend, then here is some good news: Your party lifestyle could be just the ticket to dance your way to a smokin' hot body!

Transcript: If you spend your nights indulging in frequent partying, there are some hidden benefits to your nocturnal...

If you spend your nights indulging in frequent partying, there are some hidden benefits to your nocturnal activities. We would never joke about this, and just to prove we're serious, we'll walk you through the health benefits of your typical party. Before your guests even arrive, you're going to have to rearrange the furniture to squeeze 'em all in. Give this activity an hour, and you'll burn 450 calories. If you feel like relaxing after this afternoon of rearranging, and decide to play ping pong for an hour, you'll burn 280 more calories. And if you love beer, you'll be happy to know that it is more nutritious than other alcoholic choices. Your favorite wheat-y beverage is rich in Vitamin B6, a nutrient that prevents the buildup of the heart-harmful amino acid, homocysteine. Beer also contains nine-percent of your daily phosphorus, seven-percent of your riboflavin and five-percent of your niacin. Now that you know your beer can almost substitute for a multi-vitamin, you're probably feeling even more ready to party. Spend one hour grooving and sweating on the dance floor and you'll discard 405 calories effortlessly. You could also join in a game of flip cup or beer pong, both of which will improve hand-eye coordination. Plus, the 30 to 50 calories you'll burn playing these games is better than nothing! After your party-packed night, you'll probably be ready to tuck in for eight hours, which is great, since you'll shed 460 calories just sleeping quietly. Or, if you've got a guest in your bed, the average fool-around session burns between 50 and 100 calories, and having an orgasm will burn about 20 more...A tough life, we know, but someone's gotta do it.

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